Monthly Archives: July 2015

Stir Fry

Stir Fry is so easy.
It is the prep that takes time, but it is one of the best ways to get a meal with tons of veggies, use up some veggies that are about to go, and get a little protein.

Tonight, made a pork stir fry. You can use chicken, shrimp, beef…whatever.

I use coconut and avocado oils to cook with, but olive oil works well too. Coconut and avocado have higher smoke points, so you can cook at high heats with little ‘burning’ on your veggies.
You can get big containers of coconut oil at Costco and avocado oil at BJs for good prices.
2-3 T oil
5 carrots, peeled and sliced on an angle
1 pepper(I used red), sliced thick
1 red onion, cubed large
1 broccoli crown, cut bottom stalk off and cut large ones in half
1 yellow squash, cut in half lengthwise and sliced thick
*save ALL scraps and start a bag in your freezer for veggie scraps (carrot peels and ends, rest of pepper, onion peels and ends, etc. We can make homemade stock later!
*and you can add more or less depending on what you have. I love mushrooms, but was out. You may want just broccoli and carrots, no biggie!

Heat up the oil in a wok or large pan on med-high.
Cook your food from hardest to softest. I started with carrots and broccoli in this case. Let that cook about 10-15 minutes, stirring regularly. Add other veggies. I just added everything next, but mushrooms would have gone in after the next batch of veggies cooked for another 10-15 minutes.

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After that, add the protein in. If you are doing pork, I did 1 large butterfly loin chop and trimmed the fat. Cut them in the center lengthwise and then did small slices.
You can do frozen chicken breast strips or frozen shrimp. I would thaw by taking out early in the day and putting about 2-3 cups in a bowl in the fridge.

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Then add that protein in and let it cook for another 10-15 minutes.
Then you will add the sauce. Note that all you have added was oil at this point.
-1T fresh ground garlic
-1 t fish sauce
-1 to 2 T fresh ginger, ground. Can use powdered. This is to taste, how you like it
-1 t sesame oil
-1-2 T rice wine vinegar
-1 T balsamic vinegar
-2 T soy sauce
*can add red pepper or sriacha if you like spicy

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Pour this over and mix well and then let sit for about 3-5 minutes.
Enjoy! You can make rice or quinoa or cous cous or just eat it ‘clean’ and carb free!

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I threw some sliced scallions in for good measure at the end.
Serves about 6.

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Chicken Artichoke Yum

Trying to get back on a cleaner eating schedule. Hard to do…so much stuff out there is fast and easy and yummy, but so filled with stuff that makes my stomach upset and just flat out isn’t good for you.
Decided to make one of my faves tonight to eat on for a few days.
3 chicken breasts, sliced
1 pkg baby Bella mushrooms, quartered
2 T capers
Juice and zest of 2 lemons
2 crowns broccoli, trimmed
Crushed garlic, about 2 T
S&P
Artichoke hearts, halved-about 2 cups

Bake at 400° for 30 minutes, covered with foil. Stir and bake for 15 minutes, covered. Uncover and bake for 10 minutes.

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